Conditioning
Work in teams of 3.
- Station 1: 1:00 Sandbag Chest Hold
- Station 2: Max Burpees
- Station 3: Rest
Continue rotating every minute until 150 burpees have been completed. Then move immediately into:
- Station 1: 1:00 Plank Hold
- Station 2: Max Dumbbell Thrusters (35/25)
- Station 3: Rest
Continue rotating every minute until 150 dumbbell thrusters have been completed. Then move immediately into:
- Station 1: 1:00 Farmer’s Hold
- Station 2: Max Calorie Bike or Row
- Station 3: Rest
Continue rotating every minute until 150 calories have been completed.
27:00 time cap.
Reps at station 2 do not count until the athlete at station 1 is performing the hold.
If your team completes the 150 reps with time remaining on your one minute station, move on to the next segment but do not rotate stations. In other words, if the 150th burpee is completed with :30 left in the minute, the athlete doing the burpees will immediately start working on the dumbbell thrusters and the athlete holding the sandbag will immediately move into a plank.